Taurine
Evidence: ★★★☆☆ · Status: OTC Supplement
In plain English
An amino acid that keeps heart and muscle cells stable and calm. Its levels fall as you age; topping it up extended healthy lifespan in animals and is cheap and safe in humans.
How it works
Conditionally essential amino acid concentrating in heart and muscle; stabilises membranes, regulates intracellular calcium handling, is an antioxidant, and acts as a weak GABA-A agonist. A 2023 Science study found taurine declines with age and supplementation extended lifespan in mice and monkeys.
Molecular target & official sources
SLC6A6 taurine transporter (NCBI Gene) · Taurine (PubChem CID 1123)
Protocol
1–3 g/day (up to 6 g in performance studies).
Bottom line
Low-risk, promising longevity and endurance support.
Helps with: Build Muscle & Strength · Endurance · Live Longer · Cardiovascular · Stress & Anxiety
The human evidence
Human trials are mixed but several show modest gains in endurance and recovery at 1–3 g; a large 2023 animal study revived longevity interest, but human lifespan data do not yet exist. Solid safety record.
Stacks with
Caffeine (the classic energy-drink pairing) and creatine.
Shares a pathway — often paired with: L-Theanine, Magnesium, N-Acetylcysteine (NAC), Phentermine / Qsymia (phentermine-topiramate).
Availability & where to buy
Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Cheap — ~S$15–25 for months of powder.
How it works: the GABA / Glutamate pathway →
Compare Taurine
Common questions
Does Taurine actually work?
Human-evidence rating: 3 of 5. Low-risk, promising longevity and endurance support.
How do you take Taurine?
1–3 g/day (up to 6 g in performance studies).
Is Taurine legal or approved?
Regulatory status: OTC Supplement.